Hello, good morning
You ask for a proper diet chart to improve your weight and muscles. I need your full details to customise your diet plan and daily routine accordingly. All seasonal fruits and vegetables are must to be included in your diet as per the recommended amount. Milk and dairy foods will help you to gain Wright. If you are a nonvegetarian then should include it also in your diet.
Next Steps
you can consult me on practo for a video consultation over the given link below here 👇
https://www.practo.com/ahmedabad/therapist/amrita-kumari-dietitian-nutritionist
Health Tips
take proper 4 time meals with plenty of water about 3-4 ltrs everyday. take 7-8 hrs of sleep. do some yoga to improve your muscles. I hope my suggestions will help you.
Thanks for asking your query here. Wish you a healthy life ahead🥰☺ have a great time with good health.